Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups

Yes, Yes, one of the last. But worked on good reps and full range of motion. Happy to RX, and happy to be smarter with technique to drive efficiency in movements. Progress. YES, it did kick my buttocks! Love humidity!

On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run

WARMUP
3 Sets
1 Minute Active Spidermans
1 Minute Side Plank (30 Second Each Side)
1 Minute Wall Sit
* Using the wall as back support, sit in a position just below parallel
* The hips and shins should both be at 90 degrees

Pre-WOD:
5-5-5-3-3-3 Bench press

WOD - 10 min AMRAP:
- 5 C2B pull ups
- 10 ring push ups
- 15 air squats

4 x 6

Rest 1min btw sets

Pre WOD:
Work up to a heavy barbell complex:
- 1 clean
- 1 front squat
- 1 jerk

WOD - 10 min AMRAP:
- 10 cleans (135/95)
- 10 front squats
- 10 push jerks

That fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!

• Biphasic Hip Flexor Stretch x 30s each
• Active Straight Leg Raises x 10 each
• Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 22,5/15kg

Rest 2 Minutes

AMRAP 6:
30 Double Unders
10 Single Dumbbell Clean and Jerks 32/22,5kg

A,
Every 1 min for 15 mins, alternating between:
5 Strict Ring Muscle-ups
4x 1 Power Clean + 1 Front Squat + 1 Push Jerks, pick load
5 Box Jumps

1 Power Clean + 1 Front Squat + 1 Push Jerks- 50-60% 1RM Power Clean & Jerk

Athlete chooses the height on the box jump. It should be high but something you can confidently get all 5 done within 45 secs and with no misses on any round.

B,
Sled Push 1-1-1, using heaviest weight per set, specify distance in notes
Reverse Sled Drag 1-1-1, using heaviest weight per set, specify distance in notes

Sled Push- 3x 30m
Reverse Sled Drag- 3x 30m

Rest 1 min between sets.

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
3 rounds for quality
10 TTB (sub leg lifts)
15 Weighted sit ups
1:00 plank
15 weighted sit ups
10 TTB (sub leg lifts
Rest 1:30

Active recovery WOD
Pick one: 400m run, 500m row, 20 cal bike

Then stay with the same cardio throughout workout.

With a running clock:
6 rounds
Run, row or bike
Rest for same time it took to run, row or bike.

For Example if you finish in 2:05 you will rest until 4:10 (resting for 2:05 mins)

WOD:
"Lynne"
5 Rounds Max Reps:
- Bench Press (Body Weight)
- Pull Ups

Post WOD:
2 X 400 Meter Relay Run (1:1)

Body Weight = 189
185# Bench - Total 21 Reps
Pullups - 3 rounds, tore open callus on 3rd round so stopped at 40 Reps.